In 2 weeks I have my first 10K race this year. My primary goal for this year, hopefully already for this race is to break the 50 minutes limit (from 51:25) .
I feel well prepared as I did a lot of training this winter, lost a couple kg etc. But I am still insecure what diet I should do in the last 2 days.
In the last races I ate loads of noodles and potatoes to store the carbohydrates. But I always gained up to 2 kg weight during this exercise , and this could easily cost me 1 minute.
Do I really need this carbo loading phase for 10 K?

In reading Norrie Williamson's "everyone's guide to distance running", I discovered that carbo-loading has some effect on your races. And the point at it which it begins to make the slightest change is in and about a 10k race. Only a little difference though, I'd say its not worth it.

In reading Norrie Williamson's "everyone's guide to distance running", I discovered that carbo-loading has some effect on your races. And the point at it which it begins to make the slightest change is in and about a 10k race. Only a little difference though, I'd say its not worth it.

Very true. Here are my newest ideas on carbo loading:
My impression of carbo loading is that the effects are exponential based on the distance to be raced. 100+k or iron man? Definatly carbo load. Marathon? Seriously consider carbo loading. half marathon? Maybe try it. 10k? Maybe some effect, but nothing to noticable, and may be more trouble than its worth.
I think if you want to see how Carbo-loading works for you, I'd reccomend a longer race, at least a half-marathon. But it may even take a longer race than that.

I think I would be more apt to focus on the duration of the event instead of the distance. A world class HMer finishing the race in 65 min or less won't be as concerned about hydration or carb loading. But a person finishing the same distance in 90 min to 2 hrs would do well to consider both.

One thing excess carb intake does is cause the body to retain water. Not really what you're looking for in the 20 to 60 min races ( 5K , 10K ), but an added bonus in the longer races where hydration becomes an issue._________________Paul

If you are peaking for a race, anything less than 60 minutes, the lighter you are, the better you will do. If you are peaking for a specific race, more than likely you are tapering somewhat, so you won't be depleting you glycogen supplies. Skip the pretzels, have a very small meal or liquid meal the night before, and a small amount of gatorade or something like Amino Vital an hour or less before the race. Chow down after the event. And, yes, for me that means a couple of bottles of Samuel Smith, even if its nine o'clock in the morning. _________________Paul